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Running Routes created by irongirl
| Route Name | Description | Distance | Type | Action |
|---|---|---|---|---|
| 1200m | 0.75 | Running | Show this run | |
| 15 | 15.66 | Running | Show this run | |
| relatively flatter 11 miles | 11.20 | Running | Show this run | |
| 8.5 mile loop | 8.56 | Running | Show this run | |
| 18 | 18.49 | Running | Show this run | |
| 11 mile | 11.21 | Running | Show this run | |
| marathon pace 6.5 mile loop | 8.87 | Running | Show this run | |
| 7 miles from HS | 7.00 | Running | Show this run | |
| Roanoke - Ben's 6 miles | 5.97 | Running | Show this run | |
| Roanoke 12 | 11.92 | Running | Show this run | |
| Roanoke 16 | 16.05 | Running | Show this run | |
| early am 9 | 9.09 | Running | Show this run | |
| early am 11 | 11.06 | Running | Show this run | |
| 9 mile - ROA | 8.99 | Running | Show this run | |
| 8 mile loop- ROA | 7.98 | Running | Show this run | |
| Roanoke 11 | 11.03 | Running | Show this run | |
| Roanoke 10 | 10.01 | Running | Show this run | |
| lost in Roanoke 8 | 8.34 | Running | Show this run | |
| Crystal Creek 8 | 7.92 | Running | Show this run | |
| 6+ miles | 6.36 | Running | Show this run | |
| better Roanoke 8 | 8.18 | Running | Show this run | |
| 6 miles - Roanoke | 6.06 | Running | Show this run | |
| 3 mile loop | 2.97 | Running | Show this run | |
| 3 mile loop | 2.97 | Running | Show this run | |
| less busy 4 miles | 3.98 | Running | Show this run | |
| Just about 10 | 9.85 | Running | Show this run | |
| another Roanoke 8 | 8.10 | Running | Show this run | |
| another Roanoke 6 | 6.15 | Running | Show this run | |
| Roanoke early am 10 miles | 9.97 | Running | Show this run | |
| Roanoke early am 6 miles | 6.06 | Running | Show this run | |
| Roanoke early am 8 mile | 8.10 | Running | Show this run | |
| Roanoke early am 7 miles | 6.95 | Running | Show this run | |
| Roanoke 8 | 8.02 | Running | Show this run | |
| roanoke almost 10 | 9.75 | Running | Show this run | |
| Roanoke 9 | 9.01 | Running | Show this run | |
| Roanoke 5 mile loop | 5.22 | Running | Show this run | |
| Roanoke 7 miles | 6.95 | Running | Show this run | |
| Roanoke 6 miler | 6.07 | Running | Show this run | |
| 5 mile | 4.68 | Running | Show this run | |
| 3 mile loop | 3.05 | Running | Show this run | |
| 5 from home | 5.32 | Running | Show this run | |
| 50* | 54.78 | Running | Show this run | |
| 50 | 48.11 | Running | Show this run | |
| bike loop country | 28.79 | Running | Show this run | |
| 7 miles | 6.97 | Running | Show this run | |
| 5 miler | 5.38 | Running | Show this run | |
| Loop | 0.76 | Running | Show this run | |
| short west balt | 2.31 | Running | Show this run | |
| west baltimore loop | 3.41 | Running | Show this run | |
| 7 miler | 7.02 | Running | Show this run |
Runs Logged by irongirl:
| Route Name | Run Description | Duration | Distance | Pace (min/mile) | Run Date |
|---|---|---|---|---|---|
| slept in today, but decided to take Chloe out in the jogging stroller while Elise was at preschool so I wouldn’t have to go out tonight. Pushing the jogging stroller might be a good upper body strengthener. Felt a little more tired, and shoulders are a little tight, but otherwise fine. 7.5 hrs. sleep, but interrupted by Elise around 4:30. |
00:59:41.00 | 6.80 | 8:46 | 10/07/08 | |
| 1200m intervals: 4:54, 4:45, 4:30, 4:43, 4:30 Times were a little uneven today, I always start off a little too slow. 6 sets of abs |
01:11:47.00 | 9.50 | 7:33 | 10/06/08 | |
| felt ok this morning. strides felt ok. I’m feeling better so hopefully that will carry over to tomorrow’s race. | 00:34:01.00 | 4.06 | 8:22 | 10/03/08 | |
| Had some problems today. I have a slight cold and hopefully it stems from that. Did 3 miles at tempo and felt so tired that I couldn’t even keep form. Usually when I feel like I’m running slow I check my form and readjust if needed and pick up my feet faster, but just could not keep good form today. I was taking huge strides, pumping my arms like crazy just to finish the 3 tempo miles. It wasn’t a normal tiredness. That’s why I think it’s from the cold. I didn’t even look at my time from the 3 tempo miles, I just decided run the 2 miles home, but it turned out to be 20:40, 6:53/miles, which surprised me because it seemed pretty slow. I think a day off tomorrow will help, lots of sleep tonight, etc. 4 sets of abs |
00:42:54.00 | 5.50 | 7:48 | 10/01/08 | |
| Had to cut the run a little bit short to get all the strides in. Tired legs for strides. | 00:30:45.00 | 3.85 | 7:59 | 09/30/08 | |
| tempo miles, 6:09, 6:08. 800m intervals, 3:03, 3:04, 3:02. Felt absolutely great today. 4 sets of abs. |
01:06:49.00 | 9.00 | 7:25 | 09/29/08 | |
| easy run, sorry no time for strides today. | 00:58:30.00 | 7.00 | 8:21 | 09/25/08 | |
| first set of tempo miles, 13:44, 1.97 miles, pace 6:57/mile. second set, 2.15 miles, 14:41 or 6:50/mile. I felt good at the end, like I could have done another set if I didn’t have a race on Saturday. 4 sets of abs. |
00:53:51.00 | 6.80 | 7:55 | 09/24/08 | |
| Legs felt a little tired this morning, probably from running my tempo run last night. Did 8 strides but didn’t have a lot of juice in my legs. New shoes. |
01:07:42.00 | 8.12 | 8:20 | 09/23/08 | |
| 2 sets of 2.15 tempo miles, first set 14:46, 6:52/miles, second set 14:40, 6:49/miles. felt pretty good today. 5 sets of abs. *I just checked my schedule to see what to do tomorrow and feel kind of stupid because you sent me 2 weeks of schedules last week and I just looked at my schedule quickly before I went out and now realize that I did last Monday’s workout again instead of my 1200m intervals today. I promise I did not do on purpose to avoid doing 1200s. What do you want me to do on Wednesday now? |
00:56:59.00 | 7.33 | 7:46 | 09/22/08 | |
| Felt nice and strong today. A little cooler than usual today too. I’ll probably do some abs tonight but we’re off to a pig pickin’ now. | 01:49:18.00 | 13.15 | 8:18 | 09/20/08 | |
| knee felt fine today. thanks for the 400s. splits: 92, 89, 89, 86, 91, 88, 88, 89. had to cut about 1/2 mile off warmup because I was a little late getting out. |
01:03:35.00 | 7.50 | 8:28 | 09/19/08 | |
| felt fine again today, even though I only drank water before leaving. Also went to an aerobics class at the church. I initially thought I could do that instead of running today because I slept in this morning, but realized afterwards I definitely didn’t get the same cardiovascular benefits. Did do a lot of squats and lunges and jumping things. Might be good to keep doing. The girls just run around and play with all the other kids so it’s easy to go with them. I didn’t do my strides though because my left knee felt a little funny. I think that’s from the aerobics. |
00:41:17.00 | 5.03 | 8:12 | 09/18/08 | |
| intervals were a little uneven today: 5:08, 4:51, 4:42, 4:51. At the end of the first one I was feeling great, until I saw my time and I realized that’s why I was feeling good. Next ones were hard but felt more like normal intervals. I didn’t go to the track, just mapped out a .75 mile course. I liked that a lot better I think. I’ll try to get to the track for the 400s. I drank some gatorade before I left and only had slight cramping, much better than even my ez run yesterday so hopefully that is it. 4 sets of abs, though there was an hour break between the first 2 and last 2. I don’t know if that makes a difference. The last sets actually felt harder after the rest. |
01:07:39.00 | 7.75 | 8:43 | 09/17/08 | |
| more stomach cramps, is it my form you think? | 00:41:36.00 | 5.03 | 8:16 | 09/16/08 | |
| first 2 tempo miles a little slow at 14:22, got a stomach muscle cramp near the end, jogged for the ez muscle to try and get it to go away but decided to just go with it for the second set of tempo miles. It stayed around for the first mile and lightened up a little bit and was able to finish stronger, 13:58. 4 sets of abs. |
00:54:55.00 | 7.00 | 7:50 | 09/15/08 | |
| mileage approx, 4 strides in middle of run, feeling good. | 00:22:03.00 | 2.50 | 8:49 | 09/12/08 | |
| took it easy today. | 00:52:58.00 | 6.14 | 8:37 | 09/11/08 | |
| tempo miles went good this morning. first one felt great and I was pleased I was right on tempo for all 3 and didn’t even look at my watch once, 2nd and 3rd set had mild to moderate stomach cramp. Did a 1.47 mile set, times were 10:16, 10:14, 10:13, pace ranges from 6:57 to 6:59/miles. Got a killer shoulder cramp on my cooldown, really hurt to move it. Stretched it out and massaged it a little bit. kind of weird. Abs |
01:10:41.00 | 8.60 | 8:13 | 09/10/08 | |
| kinda sluggish feeling, but ok in general. | 00:42:41.00 | 5.03 | 8:29 | 09/09/08 | |
| 1200s went ok. not as well as I would have liked. Went to the track tonight and did them. 4:51, 4:46, 4:51, 4:51. I’ve had some GI cramps on and off today. Ben gave me some sort of stomach bug but it hasn’t been too bad so far. Still, I’m hoping I’ll get more in the swing of these next time. | 01:12:00.00 | 8.25 | 8:43 | 09/08/08 | |
| 8.12 MP miles in 61:33 or 7:35/pace For a while, I thought I’d have to run in the middle of the hurricane but luckily it died down by the afternoon and it was actually super hot and humid. Last 2 miles of MP were pretty hard, I think I crossed my lactate threshold, which from what I can remember was not the point of this run. So sorry. I think it was the heat. I only took in about 6 oz. of gatorade around mile 7 and my stomach was kinda crampy all run from my lunch I think. Also, 2 foot counts both right on 45 from the middle and near the end of the run. |
01:20:04.00 | 10.10 | 7:55 | 09/06/08 | |
| Sorry, I was convinced that my schedule said only 5 miles today but I was wrong. I did do my 8 strides though and I did try and push it a little bit more per your instructions. | 00:42:01.00 | 5.03 | 8:21 | 09/05/08 | |
| Wow, what did I do to deserve this nice schedule this week? I ate dinner before I went on my run and my stomach felt unpleasant the whole time. Abs- 2 1/4 sets this morning before being interrupted by needy children. |
00:58:33.00 | 6.90 | 8:29 | 09/03/08 | |
| nice easy run with 8 strides. | 00:43:18.00 | 5.03 | 8:36 | 09/02/08 | |
| didn’t have time to do all 13 so I ran as hard as I could in the burning hot Louisville sun for an hour. distance is approx. | 01:01:00.00 | 7.25 | 8:24 | 08/30/08 | |
| 6.18 tempo miles 45:59, 7:26/mile Tempo miles felt great. I felt I could run like that for a long time. I got a side cramp mile 3-4, ran through it and by the time it was gone I felt extra good. 3 sets of abs |
01:01:47.00 | 8.00 | 7:43 | 08/29/08 | |
| legs were tired today but fine. | 00:35:43.00 | 4.06 | 8:47 | 08/27/08 | |
| I dislike 800m. that being said, they went ok. 3:09, 3:01, 3:04, 3:04. 200ms: :48, five :43, 2 :42. |
01:19:00.00 | 9.50 | 8:18 | 08/26/08 | |
| + 8 strides, good run | 00:59:37.00 | 7.03 | 8:28 | 08/25/08 | |
| I used one of Ben’s routes and didn’t see that you need to add a little loop at the end to make it 6 miles so I only did 5.42 miles at tempo. I was feeling pretty good still and could have done 6 if I had known. I did that in 41 minutes or 7:34/miles. | 01:32:00.00 | 11.20 | 8:12 | 08/23/08 | |
| My legs felt tired today. 3 sets of abs. |
00:53:25.00 | 6.30 | 8:28 | 08/21/08 | |
| out Mon-Tues with debilitating stomach cramps and nausea. Weird that I’m the one missing days and I’m not even in Hawaii. So I did Mon’s workout today. 9×400m repeats. Still had some cramps, but manageable again. Repeats went really well I thought. First one was 93 secs, all the rest were under 90, two :89, five :88, and the last was :82. I felt really good about this workout, as opposed to other recent speed workouts. Didn’t feel like dying at the end. |
01:07:07.00 | 8.00 | 8:23 | 08/20/08 | |
| felt a little sick still at the beginning and then didn’t notice anything until some stomach cramps 7-8 miles into it. that tired me out a little bit, but otherwise felt fine. | 01:25:20.00 | 10.06 | 8:28 | 08/16/08 | |
| definitely an off day for me. went too slow again on the first set, 50 sec for the 200m, 1:35 on the 400m, but 800 was right at 3. Second set better, I can’t remember 200m and 400m, but 800m was 2:58. After that I lost it. I was already tired but my legs got heavy and wouldn’t move. 200m and 400m were fine timewise, but 800m slowed down 3:20. I got a headache and felt a little dizzy so I headed home. I felt a little better after that and tried to run the last set by my house. I just ran it based on time, 50 second 200m, 1:40 400m, and again felt much more horrible than normal. I was losing my form and felt sick so I didn’t do the last 800m. i think i have a stomach bug, I’ve had stomach cramps and GI problems today too. I’ll try and get lots of rest tonight. Also struggled through 2 sets of abs. |
01:13:00.00 | 9.00 | 8:06 | 08/15/08 | |
| 5.03 tempo miles total: 36:15, 7:12 splits. First mile was slow, about 7:25 I think so I sped up the last ones a little bit. First 3 miles felt great and then I got pretty tired. I did almost 4 sets of the ab routine, couldn’t do the cockroaches on the last set without hurting my back. |
00:53:57.00 | 7.03 | 7:40 | 08/13/08 | |
| good run, strides felt fine. | 00:42:05.00 | 5.03 | 8:21 | 08/11/08 | |
| 3 sets of 2.15 tempo miles, first one 14:47 (6:52/mile), 15:28 (7:12/mile), 15:08 (7:02/mile) I saw the first set was too fast, but then I slowed down too much for the second set, but the third one was just right. I’m getting a little better with feeling my pace. I gave a lot of effort today and I feel tired, but good. Those recovery jogs felt great. |
01:10:14.00 | 8.45 | 8:18 | 08/09/08 | |
| Ben took the only functioning stopwatch swimming today but I took it pretty easy. | 00:35:00.00 | 4.00 | 8:45 | 08/08/08 | |
| Much better run today. we tried to go early in the morning and we were glad we did, but the last mile was still pretty hot. supposed to do tempo miles today but I switched with Saturday to run with Ben. | 01:09:22.00 | 8.02 | 8:38 | 08/07/08 | |
| One of the worst feeling runs of my life. Super super hot and humid at the beach. Ben and I had to stop and rest in the shade for a minute or two and I had to walk for a few minutes because I thought I was going to die. (Ben said he stopped the watch while we were in the shade) | 00:45:40.00 | 5.23 | 8:43 | 08/07/08 | |
| Sorry for the late logging of runs. we’ve been gone with my family. I did a pretty good speed workout Mon. Everything was just a hair faster than you wanted, though I remember my first 200s were a little slow, around 47-48 seconds because I didn’t want to kill myself. Then I just gave it everything I had. Fastest 400 was 1:25, 800 was 3:07. | 01:12:00.00 | 8.00 | 9:00 | 08/07/08 | |
| did last 5 miles with my sister visiting so took it easy a little bit. | 01:27:00.00 | 10.06 | 8:38 | 08/02/08 | |
| I found the perfect 400m to run around here. It’s exactly 400m(ok .2452 miles zoomed way in on gmaps pedometer) 2 miles away, flat, and on a non-busy road. I rested about 20-40 seconds between each 400m. First couple were 1:40s, last few 1:35-1:38. Felt pretty good.e | 00:53:21.00 | 6.00 | 8:53 | 07/31/08 | |
| didn’t feel quite as sick today. | 00:42:45.00 | 5.03 | 8:29 | 07/30/08 | |
| didn’t have quite enough time for a full cooldown. 5 tempo miles @ 35:55. first 2-3 miles felt ok, but I felt horrible the last 2. My legs are really the only things getting me through these runs because my stomach just isn’t there | 00:50:00.00 | 6.50 | 7:41 | 07/29/08 | |
| still nauseous, but an ok run. | 00:42:46.00 | 5.03 | 8:30 | 07/28/08 | |
| mileage and time are just approx. because I stopped the watch on the recovery laps. So, I tried to go to another track today but it turned out to be one of the same ones I tried before. Apparently a high school and middle school here share the same track but the schools themselves are on different names streets and google maps took me a different way. I came home thinking I would just use the Garmin but it was out of batteries. So I turned to trusty favoriterun and mapped out .12ish miles on some streets I’d never been on. I got a little lost there so ran about 2.5 mile warmup and then arrived at a fairly hilly street. I did all the sets, but I have to tell you I felt nausea on top of pre-existing nausea the whole time. The 200m’s were 50-52 seconds, though the last one was 54, and the 400m’s were pretty much straight 1:40s. Mileage might be a little off, or it could have been the hill throwing off the times. I was trying pretty hard. |
01:02:00.00 | 7.50 | 8:16 | 07/26/08 | |
| slept in a little, didn’t get a full 9 miles in. felt pretty good. | 01:10:46.00 | 8.33 | 8:29 | 07/25/08 | |
| Did the 4 tempo miles in sets of two, easier to do the mile markers that way for me. first 2 miles at 7:13/mile, second 2 at 7:22/mile. I didn’t feel very good for most of the run. My legs didn’t have any juice in them and I felt nauseous after the first two. That said, I’m surprised the times were still around where I wanted to be since I thought I was going pretty slow (for tempo miles anyway). |
00:47:23.00 | 6.14 | 7:43 | 07/23/08 | |
| Got your message last night. Hope the drive home went ok. You are getting predictable. I was going to run 7 today even I didn’t hear from you. I did take it extra EZ today per your message. Let’s see. I’m guessing some kind of speed workout tomorrow, maybe even some 200m work? | 01:01:00.00 | 6.87 | 8:52 | 07/21/08 | |
| run last night + early morning run today = sluggish legs for about the first half. Otherwise felt good. Some slight left knee pain for the past couple days. Doesn’t get worst and is slightly achy during run. I’m going to schedule a consult with the resident IT band expert. |
01:24:22.00 | 10.06 | 8:23 | 07/19/08 | |
| +6 strides at end of run. Run went by super fast. | 00:40:32.00 | 5.03 | 8:03 | 07/18/08 | |
| I did my strides today within my run. I don’t know if that’s coach approved or not, but it’s all I had time for. | 01:06:00.00 | 8.06 | 8:11 | 07/16/08 | |
| Well, maybe I’m not quite ready for 6:50 pace yet. Or maybe Ben’s zen philosophy didn’t work. But 2 miles in 14:30 felt pretty good. Also did 2 sets of the ab workouts. And 20 pushups if that means anything. |
00:39:15.00 | 5.03 | 7:48 | 07/15/08 | |
| Finally, a timed run. I didn’t check my email this morning before I went out so I didn’t get my schedule. Judging from past schedules I thought I couldn’t go wrong with a 10k. My legs felt great, no problems there. I’ll try to do some abs today. I need to get an exercise ball. | 00:53:17.00 | 6.25 | 8:31 | 07/14/08 | |
| The HR monitor froze approx. 2 minutes into the run. You’ll be happy to know that my HR was 142 when it stopped, though I highly doubt it stayed the low. Time is completely made up, but it felt around there. It was hot today. My shin feels pretty good. I’ve been doing all those little shin exercises and it felt better. It didn’t really bother me. I felt really strong until about mile 4 and then the heat got to me. I had 6 oz. water, 24 oz. gatorade and a lot right before I left, and it was just barely enough. I did some abs but it was pretty painful since I’m still sore from when I did them Thursday. This time the cockroaches really did me in. |
01:27:00.00 | 10.06 | 8:38 | 07/12/08 | |
| AHR: 154 Time is approx. since I apparently didn’t hit the HR monitor the requisite two times and then didn’t notice it until a while into the run. My shin still hurt slightly the whole run. I don’t think it’s anything to worry about, but I didn’t do strides still. I finally got up the courage to do your abs workout today. I only got through it 3 times before I was interrupted and I had to rest between sets. It was killer. Those kickers are the worst. |
00:53:00.00 | 6.14 | 8:37 | 07/10/08 | |
| AHR: 148 I had some slight shin pain on my left leg the whole run. I think it’s just shin splinty. I tried to take it easy accordingly. Depending how it feels tomorrow morning, I may or may not do strides. |
00:43:48.00 | 5.03 | 8:42 | 07/09/08 | |
| AHR: 150 Strides went well. |
00:43:41.00 | 5.03 | 8:41 | 07/07/08 | |
| AHR: 159 I felt really strong today but the last couple miles my HR was high so I tried to tone it down a little. I think the damage was already done though. |
01:16:28.00 | 9.15 | 8:21 | 07/05/08 | |
| AHR:151 felt a little sluggish at first but settled in pretty good. |
00:53:22.00 | 6.25 | 8:32 | 07/03/08 | |
| AHR:151 I missed a turn and went a little farther than intended. Feeling great. Bring on the strides. |
00:58:07.00 | 6.66 | 8:43 | 07/02/08 | |
| AHR: 149 Didn’t quite have enough time to do a full 10k since I didn’t want Ben to be late for his first day of work. It’s nice and cool in the morning. I’m going to have to start running early again. |
00:47:01.00 | 5.47 | 8:35 | 07/01/08 | |
| AHR: 166 First Chloe woos all over our new carpet and then I have to go out and run in 95 degree weather. Not the best of mornings. I had to walk about 2 minutes after my HR reached 180. I didn’t push my pace or anything and slowed it down a lot but nothing really helped. I was planning on doing 8 today but cut the run a little short. | 01:04:11.00 | 7.33 | 8:45 | 06/28/08 | |
| Tried to take it easier today. Foot counts at 45 and 43. | 00:34:31.00 | 4.06 | 8:30 | 06/26/08 | |
| My first run without Ben and I might have misjudged my tempo. I thought I was pushing it a LITTLE bit, but had no idea honestly I was going this fast. Sorry. I stretched really well afterwards. | 00:40:55.00 | 5.03 | 8:08 | 06/25/08 | |
| EZ run with Ben. Ben took the glass out of my foot and it’s already feeling better so no worries there. | 00:45:46.00 | 5.03 | 9:05 | 06/23/08 | |
| took it easy with Ben today. | 00:56:21.00 | 6.14 | 9:10 | 06/21/08 | |
| It cooled down a little bit so the heat wasn’t a factor today. Went 6 today instead of 4 because I wanted to run with Ben. | 00:52:47.00 | 6.03 | 8:45 | 06/19/08 | |
| The heat is back. I think I was dehydrated 20 minutes into the run. It was rough. Other than that I felt pretty good. I think I need to start doing abs again because I keep getting cramps across my abs. | 00:55:40.00 | 6.33 | 8:47 | 06/16/08 | |
| 60 minutes arc trainer | 01:00:00.00 | 0.00 | 0:00 | 06/12/08 | |
| Some slight shin splinty pain when I started out, but felt better after a while. Much much cooler today. | 00:37:25.00 | 4.20 | 8:54 | 06/11/08 | |
| I’m back. Durham is really hot. I don’t know if Ben complains about this or not. My legs felt pretty good. I kept up with Ben just fine which made me feel pretty good. | 00:36:00.00 | 4.00 | 9:00 | 06/10/08 | |
| 60 minutes arc trainer | 01:00:00.00 | 0.00 | 0:00 | 05/22/08 | |
| 60 minutes arc trainer abs |
01:00:00.00 | 0.00 | 0:00 | 05/21/08 | |
| I jogged around the parking lot a little bit and my calf felt exactly as bad as it did last week when I tried to run so I decided it would probably be better not to run. We Paxtons are fragile indeed. Went to the gym and did my 60 minutes instead. | 01:00:00.00 | 0.00 | 0:00 | 05/19/08 | |
| Ben and I went on a nice little bike ride today. It was a lot of fun, but I don’t think I’m ready to give up running for biking yet. | 00:53:00.00 | 14.00 | 3:47 | 05/17/08 | |
| 60 minutes arc trainer | 01:00:00.00 | 0.00 | 0:00 | 05/16/08 | |
| 60 minutes arc trainer | 01:00:00.00 | 0.00 | 0:00 | 05/15/08 | |
| 50 minutes arc trainer | 00:50:00.00 | 0.00 | 0:00 | 05/14/08 | |
| 60 minutes arc trainer | 01:00:00.00 | 0.00 | 0:00 | 05/13/08 | |
| less busy 4 miles | I wore my Boston shirt today. That was probably the best part of the run. My leg still hurts. I don’t think I’m ready to be running again. I think I’ll really try and do some cross training tomorrow. | 00:36:47.00 | 3.98 | 9:14 | 05/12/08 |
| Jogged the Boston Marathon this morning. Pretty much ate HeartBreak Hill alive as I ran easily by all of the slow languishing folks much less fit than me. I wish my coach would let me run faster and I probably would have broke 3 hours. | 03:22:58.00 | 26.20 | 7:44 | 04/22/08 | |
| Roanoke 5 mile loop | I’ve got some significant shin pain in my other leg now. It’s been hurting slightly all week and I wonder if the pace miles yesterday hurt it more. They felt fine during the run. I think I’ll take tomorrow off. I think it’s worth not running 4 miles to hopefully feel better. | 00:45:46.00 | 5.22 | 8:46 | 04/17/08 |
| MP miles went well today on the track. All laps were right on, between 1:49-1:52. The pace feels really good. I think we should give it a shot. | 00:57:00.00 | 6.70 | 8:30 | 04/16/08 | |
| 7 miles | Did not wear the HR monitor today. I am very interested to see what the reasoning behind that is. Felt great today. hopefully most of that was not due to the large doses of ibuprofen I took today. Usually I have to run for a few miles before everything feels better and all warmed up, but felt good to start off with today. Had to keep telling myself to slow down the whole run. | 00:59:21.00 | 6.97 | 8:30 | 04/15/08 |
| AHR: 154 Much better run today. Perfect weather to run in. I hope Boston is like today was, cloudy and 45 degrees. 2 MP miles were right on and I didn’t feel like dying after they were done. I felt good and relaxed during my pace miles. I’m feeling some new shin pain on my other leg. I blame the new shoes. I’m doing all sorts of shin splint exercises to try and make it go away. Abs |
01:21:23.00 | 10.03 | 8:06 | 04/14/08 | |
| AHR: 159 I didn’t feel great today. My legs had no energy, which I attribute to me being so stupid yesterday, and also the hot weather. I know it’s only 75 but I felt like I was overheating at times. 10 day forecast shows Boston being much cooler so hopefully that holds. Tempo miles were right on, 7:25, 7:30, but I was so tired at the end of them. Took 12 oz. gatorade, 6 oz. water, 1 gu. Probably could have used more liquid. I have a headache now that I’m home so just took in 30 oz. water. Hopefully it will go away. |
01:22:21.00 | 10.03 | 8:12 | 04/12/08 | |
| Roanoke 6 miler | AHR: 159 ran in 80 degree heat today, no fun at all. I felt great today. Probably ran too fast, but I’m getting a little nervous and running fast makes me feel better. Abs |
00:50:08.00 | 6.07 | 8:15 | 04/11/08 |
| AHR: 156 Not an ideal run today. My legs felt fine, but 3.5 miles into my 6 miles of tempo (and a few minutes after I ate a powerbar gel) I got a bad sideache, one of the worst I’ve ever had. It was kind of high, right over my ribs and it made it hard to breathe. I hated to do it, but I stopped after 5 miles and walked for 7-8 minutes to recover. I did the 5 miles in about 39 minutes, which is about 7:47 miles, but I did slow down for the last 1.5 miles. The first 2 miles I was 7:25, 7:27, and probably around that for the third but I didn’t have a good mile marker. The sideache went away a little bit after walking and I was able to run the 2.5 miles home at a good EZ pace. Not sure what caused it. I’ve been doing abs every other day pretty regularly. I ate that gel right before and it was one of Ben’s ultra caffeinated powerbar ones while I usually eat gu’s. It was a little hotter today so I was taking in a more fluid than usual and I was in the middle of a hilly section. I still think the fuelbelt has something to do with it too sometimes. I don’t know what it was but hopefully it doesn’t come back again. Abs |
01:27:06.00 | 10.20 | 8:32 | 04/09/08 | |
| 50 minutes arc trainer | 00:50:00.00 | 0.00 | 0:00 | 04/08/08 | |
| ran at the gym on treadmill since we had to go down to Durham and got back too late to run outside. new shoes felt pretty good. | 00:54:00.00 | 6.00 | 9:00 | 04/07/08 | |
| AHR: 157 I felt pretty good today. The first half I felt kind of blah and tired. Like I could have run a marathon if I had to, but I can’t say that I really wanted to. But I perked up and got into the zone around mile 8. I ate a gu around mile 6, 50 minutes, and another around 1:35, don’t know the mileage. I drank 12 oz. gatorade, 12 oz. water. I had slight stomach cramps almost the whole run. I think it might be from the fuel belt. Injurywise, my leg really takes 4-5 miles before I stop thinking about it hurting every step but after that it doesn’t really bother me. I’ll have to warm up really well for the marathon. Overall, a good run. HR was slightly high I know but a little hot and humid outside. Hopefully Boston still a little cooler. Are you open yet to slightly pushing my MP? How about 7:35 miles? |
02:02:43.00 | 15.10 | 8:07 | 04/05/08 | |
| better Roanoke 8 | AHR: 150 Still feeling pretty good. Leg was a little bit more painful today but should be fine. |
01:08:29.00 | 8.18 | 8:22 | 04/03/08 |
| I had a great run today. When I first started, my leg was hurting a little, but once I warmed up it felt better. I think the mistake last week is that I started out way too fast and that really hurt me. This time I started out slower at what I thought was a good pace. Now unfortunately my mile markers are not exact, but they’re pretty good I think. My first pace mile was around 7:30 and I was feeling good so I kept going. My leg, especially butt, still hurt but it was manageable and not as bad. I felt great running at this pace. I felt like I could have at least run a 1/2 marathon at that pace. A full marathon still kind of scares me at that speed. I think based on today we should up my marathon pace to 7:30 and see where that takes us. What do you think? 4 mile marathon pace: approx. 29 minutes total, approx 7:15/miles |
00:45:56.00 | 6.18 | 7:25 | 04/02/08 | |
| better Roanoke 8 | AHR: 153 I felt pretty good today. I really think my ankle is getting a little better, but my glutes are still hurting the same. I forgot to do the strideouts last week. I did one this week and it really hurt my butt so I didn’t do anymore. Abs |
01:09:26.00 | 8.18 | 8:29 | 03/31/08 |
| 11 mile | AHR: 152 | 01:33:30.00 | 11.21 | 8:20 | 03/29/08 |
| AHR: 153 The route was off by about .3 mile so my splits were actually way too fast on the MP miles, 17:01 for 2.3 miles is 7:22/mile. I guess I’m still in pre-injury mode. 7:45 pace is definitely more doable. I’ll be glad to have tomorrow off. |
01:13:43.00 | 8.79 | 8:23 | 03/27/08 | |
| AHR: 148 I have to apologize for running too far today. I ran a different route today and did an extra loop I didn’t have to. I just thought I was running slow! I did try and take it easy today, especially with some marathon pace miles tomorrow. My leg feels about the same, some pain but no worst. I really think the ankle is getting a little better. The one I’m more worried about is really my glutes. Abs |
01:13:06.00 | 8.40 | 8:42 | 03/26/08 | |
| 60 minutes arc trainer | 01:00:00.00 | 0.00 | 0:00 | 03/25/08 | |
| 30 minutes on bike trainer | 00:30:00.00 | 0.00 | 0:00 | 03/25/08 | |
| Roanoke 6 miler | AHR: 153 My glutes did hurt a little more than before. I’ll give you that. But I can still run fine on it. I think it will be like my groin and take a couple weeks to completely go away. ABs |
00:51:04.00 | 6.07 | 8:24 | 03/24/08 |
| 8 mile loop- ROA | I felt pretty good today. I’m definitely feeling better with each run. I hope we’ll get a chance to chat when you have a minute about what the doctor said. | 01:06:45.00 | 7.98 | 8:21 | 03/22/08 |
| Roanoke 6 miler | AHR: 149 I felt like everything came together better today. My running felt better, a little more natural. Pain levels on both ankle and glutes were the same though. |
00:51:35.00 | 6.07 | 8:29 | 03/20/08 |
| Roanoke 6 miler | AHR: 142 My ankle felt about the same today. My glutes felt a little worse. I felt ok, not great or anything but not too bad. My leg just doesn’t feel very strong. |
00:53:45.00 | 6.07 | 8:51 | 03/19/08 |
| arc trainer | 01:15:00.00 | 0.00 | 0:00 | 03/18/08 | |
| AHR: 149 I feel a little rusty. Hopefully a few more days of running will cure that. My leg felt about the same today. Some achey pain around my ankle, but no strong piercing pain. |
00:34:07.00 | 4.00 | 8:31 | 03/17/08 | |
| 75 minutes arc trainer abs |
01:15:00.00 | 0.00 | 0:00 | 03/15/08 | |
| easy 2 mile jog, legs felt pretty good. | 00:20:00.00 | 2.25 | 8:53 | 03/15/08 | |
| 60 minutes arc trainer | 01:00:00.00 | 0.00 | 0:00 | 03/14/08 | |
| 60 minutes arc trainer | 01:00:00.00 | 0.00 | 0:00 | 03/13/08 | |
| 60 minutes arc trainer | 01:00:00.00 | 0.00 | 0:00 | 03/11/08 | |
| 65 minutes arc trainer | 01:05:00.00 | 0.00 | 0:00 | 03/10/08 | |
| 70 minutes arc trainer abs |
01:10:00.00 | 0.00 | 0:00 | 03/08/08 | |
| AHR: 148 1 hour on bike trainer |
01:00:00.00 | 0.00 | 0:00 | 03/07/08 | |
| 60 minutes arc trainer at gym 45 minutes on bike trainer at home. I thought I’d mix things up a little bit. I had some free time today so I had Ben set up the trainer for my bike today. It was a nice change. |
01:45:00.00 | 0.00 | 0:00 | 03/06/08 | |
| 60 minutes arc trainer | 01:00:00.00 | 0.00 | 0:00 | 03/04/08 | |
| 60 minutes elliptical | 01:00:00.00 | 0.00 | 0:00 | 03/03/08 | |
| 90 minutes arc trainer | 01:30:00.00 | 0.00 | 0:00 | 03/01/08 | |
| 2 mile run around 9 minute miles. Felt some pain. 45 minutes on arc trainer. |
01:00:00.00 | 0.00 | 0:00 | 02/29/08 | |
| 60 minutes arc trainer Abs |
01:00:00.00 | 0.00 | 0:00 | 02/27/08 | |
| 60 minutes arc trainer. Leg hurt too much to run. |
01:00:00.00 | 0.00 | 0:00 | 02/26/08 | |
| 60 minutes on arc trainer Abs |
01:00:00.00 | 0.00 | 0:00 | 02/25/08 | |
| 18 | AHR: 150 We already talked injuries so I’ll skip that. I took 12 oz. water, 12 oz. gatorade with me. Had 3 gels, 1 around 35 minutes, 1 at 1:15, and 1 at 1:50ish. The last one made me feel a little sick, but no problems otherwise. Sorry about going over so much mileage wise. I tried to circumvent a big hill once my leg started hurting and miscalculated the distance. |
02:35:05.00 | 18.49 | 8:23 | 02/23/08 |
| 11 mile | AHR: 149 Tried to take it a little easier this run. I can’t say that my shin feels any better though. I’ll baby it tonight (ice, ibuprofen, lots of rolling) and take it easy tomorrow too. |
01:33:17.00 | 11.21 | 8:19 | 02/22/08 |
| 11 mile | AHR: 150 I felt much better today, though I have to say my shin felt a little worse than it did yesterday. I’m not worried, I’m hoping it’s just from the tempo miles yesterday and after a day of rest it’ll be better again. It’s definitely run on-able. I noticed that it got worse when going down stretches of downhill. I ate/drank 1 gel, 6 oz. of water, and 10 oz. of gatorade and felt great. You might be onto something with this liquid intake thing. Aside from the shin I felt really good on the run. Abs |
01:32:18.00 | 11.21 | 8:14 | 02/20/08 |
| AHR: 158 I had problems on the tempo miles today. Not injury problems, thank goodness, but not feeling well problems. I think I caught what the girls were down with. The last mile on the first set of tempo miles was really hard. I felt a little like collapsing at the end. I finished the set of three and stopped and walked around a little bit, drank some gatorade. I jogged 2 laps and then decided to try one more mile. I felt like I was going really slow and the numbers were definitely slower, but not terrible so I told myself I could finish that mile. I took it a mile at a time and got through them all. My shin didn’t bother me too much. About the same as yesterday. I think I’ll be fine tomorrow as long as I get lots of sleep tonight. It’s an ez run so it shouldn’t be as hard as a tempo run. Split times: 6:45, 6:45, 6:33 6:52, 6:55, 6:55 |
01:25:04.00 | 10.50 | 8:06 | 02/19/08 | |
| No HR today sorry. Ben and I were supposed to do part of the run together, but he had to bow out early, which he was very depressed about. I had a rough night last night, was up multiple times with sick girls and Ben was on call so I was tired and low energy and not really looking forward to the run. But once I got going, the run was probably the best part of my day. I felt pretty good. My shin didn’t hurt too bad to start out with and got a little worse as the run went on, but that hurt was less than the beginning of Saturday’s run. So, the way I see it, the pain is not getting worse so I should be able to keep doing schedule A. Abs |
01:16:10.00 | 9.13 | 8:20 | 02/18/08 | |
| AHR: 160 First the good stuff: First 6.5 miles: 47:03, just about 7:14/mile Second 6.5 miles: 46:30, 7:09ish/mile I ran 2- 6.5 mile loops and decided to just go by the GPS for pace. The course was slight downhill at first, gently rolling hills for a few miles, flat for a mile, and then uphill back. I felt it worked pretty well. I had a hard time getting into tempo at first. I kept checking the GPS all the time, but I was going downhill at the time and then I was going up and down hills. My shin was hurting a little. I was a little worried about how it was going to go. But I started to feel the pace a little bit better by the end of the first loop. The flat part helped. I ate a gu around 35 minutes, 4.5 miles into total run (w/ez miles). My stomach felt heavy today. I had 28 oz. of gatorade before I left, a little more than normal. Maybe that contributed to it. I had a small stomachache for most of the run. I didn’t want to risk taking another gu in until 1:25 into the run, around mile 11 I think. I didn’t have major problems, but was definitely slightly uncomfortable. I took 12 oz. gatorade, 12 oz. water with me and drank all that as well. I did a little visualization on the last few miles, pictured the finish line at Boston, you guys cheering me on. I felt pretty good mentally, though I was tired at the end. I felt like I was running a real race. Injury report: My shin felt much better the second loop. My legs are achy tired right now. Nothing too serious I hope. I rolled my shin out a little bit when we got home but need to ice it still. Other details: HR was mid 160s for the most part, saw it in the lower 170s on the last few miles. weighed myself in running clothes before my run, before drinking all the gatorade @ 119.2 lbs. After the run, before drinking anything else, 118.6, so .6 lbs. lost. Not too bad I hope. |
02:10:37.00 | 17.16 | 7:36 | 02/16/08 | |
| AHR 146 Ok, not quite 8 minute miles like I said. Abs |
00:48:36.00 | 5.80 | 8:22 | 02/15/08 | |
| 1 hour arc trainer @ gym My shin feels about the same. What do you think? Should I try and run on it tomorrow? |
01:00:00.00 | 0.00 | 0:00 | 02/14/08 | |
| 1 hour on arc trainer at gym. Ben and I are 80% sure the shin pain is shin splints, maybe from my new shoes. I did all sorts of little exercises on it today. Toe raises didn’t seem to target the pain at all, but the scrunching up the towel one felt like it did after a while. I’ll crosstrain again tomorrow I think and ice/roll it out etc. Abs |
01:00:00.00 | 0.00 | 0:00 | 02/13/08 | |
| AHR: 159 Today’s run was almost as tough as Saturday’s. I think the freezing rain today might even tip it over the top of Saturday’s. first 3 consecutive miles – 20:11, second set of 3 – 20:15, consecutive set of 2 – 13:30. I lost track of all the mile splits, the first couple were around 6:45, the last 2 were for sure 6:48 and then 6:42. I was surprised my HR was a little lower than on Saturday’s. It was usually in the high 160s or low 170s, but it could be the cold. I took 16 oz. gatorade with me. I didn’t even think of taking a gu with me, but I think you will say I probably should have. I weighed myself before and after and showed loss of .8 lbs, before I drank more water when I got home, so I think I was pretty well hydrated. I got a very slight stomach cramp starting the last 2 tempo miles, but it went away fast. A little bad news: I’m experiencing a little bit of shin pain. I considered dropping the last 2 tempo miles when it started hurting, but it seemed to go away so I kept going. It’s not in the same leg as my groin injury. Doesn’t quite feel like shin splints. I was able to run on it fine, no stride alteration. I’ll ice it and roll it out tonight and see how it feels tomorrow. |
01:36:38.00 | 12.70 | 7:36 | 02/12/08 | |
| Roanoke 5 mile loop | AHR: 146 My leg is a little achy, maybe 90% today. It’s not painful to run on. Abs |
00:43:20.00 | 5.22 | 8:18 | 02/11/08 |
| AHR: 158 Wow, that was quite a workout. Here are the mile splits before I forget, all done on a track. First 4: 6:48, 6:45, 6:50, 6:48. Consecutive 2: 6:50, 6:40. Given the workout, I feel pretty good. The first mile after the 4 tempo miles I felt pretty tired, but I was fine once I got into it. The 2 consecutive tempo miles after that felt fine until the last 2 laps and I was pretty tired for those. I was really tired for the 2 miles EZ home and my legs are a little achy all over now. HR was in the low to mid 170s during the tempo runs. I drank 14 oz. gatorade right before I left and took 18 oz. gatorade and 6 oz. water. Ate 1 gel after the first set of tempo miles, around mile 6, and then ate the other one around mile 12 before the second set. Overall, I feel good. |
02:20:00.00 | 17.40 | 8:02 | 02/09/08 | |
| 6 miles - Roanoke | AHR: 145 Nice easy run. I took a few foot counts: 46, 46, 45, 43, 43. Abs |
00:52:35.00 | 6.06 | 8:40 | 02/08/08 |
| 1 hour arc trainer at gym. | 01:00:00.00 | 0.00 | 0:00 | 02/07/08 | |
| Roanoke 7 miles | AHR: 152 I did my pace counts today. 44 at beginning, 45 in middle, 44 at end. Those are pretty good right? Abs |
00:59:03.00 | 6.95 | 8:29 | 02/06/08 |
| AHR: 155 Mile splits: 6:45, 6:55, 6:45, 6:55, 6:52, 6:48, 6:41. 7 tempo miles is rough. I got a sideache at the beginning of mile 5 and couldn’t get rid of it. |
01:37:00.00 | 12.00 | 8:05 | 02/05/08 | |
| Forgot to start my HR monitor. I did 6 miles with Jenny, probably around 9:00/mile pace, 2 with Ben around 8:30ish. | 01:12:00.00 | 8.00 | 9:00 | 02/04/08 | |
| AHR: 150 quite a run today. weather conditions not the best, freezing rain last night, but I only had problems in a few places. I didn’t do your run. The main roads looked pretty slushy and there’s no sidewalk anywhere so I ran up in the mountains. I think the 2 gels and the fluids I brought were good. I used up everything and felt good during the run. My legs started feeling tired around mile 14, but you just keep going and somehow you make it home. I felt very good about this run. |
02:34:57.00 | 18.28 | 8:28 | 02/01/08 | |
| Roanoke 7 miles | AHR: 150 Good easy run. Just gearing up for tomorrow! Abs |
00:58:21.00 | 6.95 | 8:23 | 01/31/08 |
| AHR: 144 I felt pretty good today. My legs felt a little heavy going up some hills near the end but other than that felt fine. I did bring 12 oz. water with me and a gu. Didn’t eat the gu but drank all the water. |
01:27:51.00 | 9.90 | 8:52 | 01/30/08 | |
| 4×1.5 miles today on track. Ran a little too fast today. I usually look at my splits for each lap but I decided I should stop doing that and ended up with some fast times. 10:18, 10:03, 9:54, 10:00. Sorry. I know this breaks your all sets within 10 seconds rule too. My legs felt pretty heavy/tired on that last set. HR was low to mid 170s. I’m going to keep doing myfitnesspal for this week. I didn’t do it yesterday but I’ll start up again today. Abs |
01:23:05.00 | 10.80 | 7:41 | 01/29/08 | |
| AHR: 144 I felt a little low energy today. I think I should probably have taken a gel to eat with me. I ran with Ben and helped keep his pace up today! |
01:27:16.00 | 10.11 | 8:37 | 01/28/08 | |
| My legs felt good today, but definitely tired at the end. Splits: 6:58, 6:57, 6:46, 6:44, 7:00, 6:50. HR was low to mid 160s for first 2 miles. After that, HR was 168-172 for most of the time. | 01:17:20.00 | 10.10 | 7:39 | 01/26/08 | |
| AHR: 151 I am going to miss these 5 mile runs. They feel great. My HR monitor calorie counter is giving me pretty different numbers than myfitnesspal. Today the HR monitor says I burned 332 calories, My Fitness Pal says 495. Which do you think is more accurate? abs |
00:41:50.00 | 5.20 | 8:02 | 01/25/08 | |
| Went to the gym and did some cardio on the arc trainer with Ben. Abs |
00:54:00.00 | 0.00 | 0:00 | 01/24/08 | |
| AHR:149 my leg started out a little stiff but felt fine after a little bit. |
00:42:36.00 | 5.20 | 8:11 | 01/23/08 | |
| AHR: 161 Great run today. The tempo miles felt really good. Splits were approx. 7:15, 7:10, 7:05, 7:10, 7:10, 7:15, 7. I don’t know if you care about HR during the tempo miles but I saw HR mostly around 165, though it crept up to upper 160s a few times. My leg is definitely feeling better. *Forgot to mention before that I ran this on the track. |
01:16:45.00 | 10.00 | 7:40 | 01/22/08 | |
| Roanoke - Ben's 6 miles | Ran with Ben today, he had the HR monitor, though we just got another one so we can each have one. My leg feels great, 95%. Abs |
00:51:03.00 | 5.97 | 8:33 | 01/21/08 |
| AHR: 153 First of all, let me calm you down by saying that things went pretty well today. I headed to the track to do my tempo run. First 1.5 miles = 10:15, second 1.5 miles = 10:13. My legs felt pretty good. A little achy, but not too bad. The rest of the 7 miles went ok. I got a bad stomach muscle cramp about a mile into and had to slow down. I walked while I ate a gu and after about a mile it went away. After that I felt pretty good. The roads were good, my leg didn’t feel too bad. The only thing that concerns me is that my other leg was hurting a little bit in the same area. I don’t know what I’m doing. It doesn’t hurt a lot but I will ice that leg as well today. But all in all, I felt great at the end of the run, not too tired or anything. |
01:44:20.00 | 12.50 | 8:20 | 01/19/08 | |
| AHR: 145 I ran on the treadmill today because the roads seemed pretty slushy and wet. I wanted to get in 7 or 8 miles at least, but running on the treadmill feels horrible. My leg started hurting a little bit and the kids were getting fussy in daycare. So I stopped at 6. Tomorrow’s run sounds pretty crazy. Don’t worry about my leg too much. I think it’ll be ok. Abs |
00:52:00.00 | 6.00 | 8:40 | 01/18/08 | |
| Roanoke 12 | AHR: 143 Tried to take it a little easy, one of my more miserable runs. Wet snow, combined with cold winds. I ate a gu around mile 7 and drank 12 oz. of water. I’m not feeling ready for speedwork tomorrow. |
01:45:47.00 | 11.92 | 8:52 | 01/15/08 |
| Ben and I ran together today. He was set on doing 10 today so I just cut a small loop off at the end so it was probably about 9.5 miles. I hadn’t realized that this was Ben’s longest run in a long time. I think I hurt him a little bit. I feel pretty good. | 01:24:00.00 | 9.50 | 8:50 | 01/14/08 | |
| AHR: 153 I felt like I had a lot of energy today. I drank 20 oz. of gatorade right before I left and brought 12 oz. gatorade, 12 oz. water and 2 gels with me. I had the first gu at mile 6 and the second one around mile 12. It was a great day for a run, around 50 degrees. I mapped the run last night on mapmyrun.com since favoriterun was down and it came out as 16.15 miles. When Ben saw my time when I got back he said the mileage must have been wrong so he made me remap it on favoriterun and it did come up shorter, 16.05. It’s worth looking at map my run to see the elevation though, http://www.mapmyrun.com/run/united-states/va/roanoke/157971485. My legs felt a little achy at the end of the run but I still felt like I had some good energy left. My leg’s feeling ok, I would probably downgrade it to a B right now. Looking forward to a day of rest tomorrow. |
02:16:31.00 | 16.05 | 8:30 | 01/12/08 | |
| Roanoke 10 | AHR: 156 I think I ran a little too fast today but I felt fine. I’m upgrading my leg to an A-. |
01:26:20.00 | 10.01 | 8:37 | 01/11/08 |
| Roanoke 7 miles | AHR: 151 Felt pretty much the same as yesterday. My leg still hurts a little, but it’s not too bad. |
00:59:00.00 | 6.95 | 8:29 | 01/09/08 |
| Roanoke 10 | AHR: 153 I felt much better today. I give my leg a solid B+. I could feel a slight pain the whole time but it was definitely better than before. I think I’ll just do 7 miles tomorrow though instead of the speedwork. And you have me to thank for pushing Ben out the door on a bike ride today. I mean it’s 65 degrees outside. It’s the least he can do. |
01:28:07.00 | 10.01 | 8:48 | 01/08/08 |
| Roanoke 7 miles | AHR: 143 I took it really easy today. I would say my leg felt about 75-80% going that slow. It definitely felt much better than on Friday. I’m icing it as we speak and hopefully it will feel even better tomorrow. And I reset our HR monitor and got it working again. It was 73 degrees today and it was weird to be out running in warm weather. |
01:06:00.00 | 6.95 | 9:29 | 01/07/08 |
| Our HR monitor is having technical difficulties. It froze in the middle of my run. On a more positive note, it froze with the HR at 145 so I must have been doing something right. I think we’re going to have to send it in to get fixed so it might be a while before we have hr info for you. I was supposed to go 10 today. I was going to do 2 5-mile loops and do the second loop with Ben. My old groin injury is acting up again. It was a little tight yesterday and it definitely hurt a little bit the whole run. I consulted Ben after the first 5 mile loop and he told me not to do the second one. I was limping slightly after the run, but I feel better now. I’ll ice it tonight and see how it feels tomorrow. I’m supposed to do a tempo run tomorrow but that probably isn’t a good idea now. Any suggestions? |
00:45:00.00 | 5.00 | 9:00 | 01/04/08 | |
| AHR: 141 Ben and I took a little run together today. We’re both a little stiff, but we held it together pretty well. We got a little lost and I didn’t quite get the 8 mile run in that I was supposed to. And Ben kept wanting to take walk breaks. But I felt it was a good ez day run. |
01:08:00.00 | 7.14 | 9:31 | 01/03/08 | |
| I was supposed to do ez 5 miles, but I think we only got in 4. Feel great, just trying to take it easy before the race. | 00:36:00.00 | 4.00 | 9:00 | 12/31/07 | |
| Mileage and time are approx. Didn’t wear the HR monitor. I felt great for the first 2, probably went a little too fast on those. My legs felt a little tight, but I think I’m ok today. Should be all ready for race day! | 00:58:00.00 | 6.50 | 8:55 | 12/29/07 | |
| AHR: 161 Run went pretty well this morning. I did the 6 miles in 45:35, so about 7:35 miles. I decided to do mile repeats so I would at least know what the mile markers were so I could see how my pace was. The mile isn’t really flat, but it’s a pretty gradual slope with a little bit of flat. My first mile was my slowest, about 7:48 and I think my fastest was around 7:30 so I kept pace pretty well. I didn’t feel like I was going as fast as I could go, but I was pretty tired at the end of it all. |
01:20:38.00 | 10.00 | 8:03 | 12/27/07 | |
| Roanoke 10 | AHR: 151 I know that’s what you like to see. Felt pretty good today. I brought a gu (strawberry banana, definitely not as good as chocolate) and ate it around mile 5ish and drank 16 oz. water. |
01:26:09.00 | 10.01 | 8:36 | 12/26/07 |
| Roanoke 6 miler | AHR: 153 Felt much better today. I love 6 mile runs. |
00:50:20.00 | 6.07 | 8:17 | 12/25/07 |
| AHR: 153 I didn’t have my usual energy today. I think I’m coming down with something again. |
01:28:42.00 | 10.10 | 8:46 | 12/24/07 | |
| AHR: 156 I was a little tired today. I felt the run went ok, a little mountainy, but not too bad. I had a gu around mile 6.5 – 7. Incidentally the gu was chocolate flavored and probably the best part of the run. It tasted just like chocolate syrup. It was great. I’m looking forward to eating more of those. I took about 24 oz. water with me and used it all up. I hope I’m keeping hydrated enough. I feel fine, but I can’t really remember what we were doing before. |
02:03:02.00 | 13.98 | 8:48 | 12/22/07 | |
| Roanoke early am 6 miles | AHR: 153 I walked out this morning and saw snow on the ground. It worried me a little bit, but there wasn’t too much and it wasn’t sticking on the ground. I just had to get used to being cold and wet for the first few minutes rather than just cold. |
00:51:34.00 | 6.06 | 8:30 | 12/21/07 |
| AHR: 163 Mileage is only approx. I think I would rather do a long run than a speed workout like today. I felt slightly nauseous afterwards, like all good speed workouts. But I did pass 2 girls when I was going fast and that was kind of fun. |
00:51:38.00 | 6.30 | 8:11 | 12/19/07 | |
| early am 9 | AHR: 151 Better run this morning. Maybe I’m just an early morning runner now, though it was freezing outside today. |
01:18:16.00 | 9.09 | 8:36 | 12/18/07 |
| Roanoke 7 miles | AHR: 152 Felt a little tired today. Strides went fine, though my legs felt a little stiff, maybe from the cold. |
01:01:06.00 | 6.95 | 8:47 | 12/17/07 |
| AHR: 144 I’m feeling a little more tired and sick today so I took it super easy and cut off an extra loop at the end of the run because I figured it wasn’t worth it to kill myself with tomorrow’s big run coming up. Plus I ran extra last week. I’m hoping I feel better tomorrow. |
01:07:55.00 | 7.42 | 9:09 | 12/12/07 | |
| 9 mile - ROA | AHR: 150 Felt better today and had a good run. I don’t know what’s up with the weather. It was 55 degrees this morning and it was perfect to run in. It was like the RW article this month. I think it helped keep my HR low too. I almost broke into the 140s! Did abs this morning. |
01:17:48.00 | 8.99 | 8:39 | 12/11/07 |
| AHR: 154 To be honest, I felt a little off today. I’m coming down with a cold and felt a little tired. I did do the strideouts and felt pretty good about them. My HR went up to 169 but I was going slightly downhill so I probably was going a good pace for them. Abs. |
00:55:52.00 | 6.40 | 8:43 | 12/10/07 | |
| AHR: 152 I got a little lost again today. One of the roads I was supposed to turn on is no longer there so I had to wing it a little bit. Luckily I knew right where I was, just not how far along I was, hence the 12.54 mile run. I had a great run though. I ate a gu around mile 6 and had 2- 8 oz. bottles of water and didn’t have any problems with that. I felt like I could have run 20 miles today. |
01:50:21.00 | 12.54 | 8:47 | 12/08/07 | |
| I went to the gym today since Ben was still on call. I forgot the HR monitor but I took it fairly easy. Abs |
00:43:20.00 | 5.00 | 8:40 | 12/07/07 | |
| AHR: 152 I accidentally did an extra little loop I guess I didn’t need to do. Today was the coldest I’ve ever run in, 22 degrees. I was fine after the first half mile except for my hands at the end. I hope it doesn’t get much colder than this! Did abs today |
01:03:25.00 | 7.52 | 8:25 | 12/06/07 | |
| AHR: 154 I had an interesting run today. Ben went to an applicant interview dinner last night and one of the girls had just qualified for Boston and was planning on running 8 miles today before her interview. I was also planning on running 8 so Ben set us up and I mapped a course from her hotel. We had a good time but got a little lost at the end. I think we probably went at least 9 miles, but we did have to cut through some people’s yards and cross a small stream so it wasn’t all running. Time and HR are both approx. as well since I forgot to start my monitor until well into the run. Did abs today today. |
01:20:00.00 | 9.00 | 8:53 | 12/04/07 | |
| 8 mile loop- ROA | AHR: 152 Tried to take it easy today after our chat on Saturday. I don’t know why I can’t keep it under 150. |
01:11:14.00 | 7.98 | 8:55 | 12/03/07 |
| Roanoke early am 6 miles | AHR: 160 I ran a little too fast today. I did the 2 miles in 14:45. Definitely faster than I intended but I think I’m still trying to get a feel for what it’s like to run at that tempo. It did start feeling a little like a speed workout. I got a little sick to my stomach at one point. Did abs when I got home. |
00:48:04.00 | 6.06 | 7:55 | 12/01/07 |
| 8 mile loop- ROA | AHR: 152 A very cold but good run. Did abs when I got home. |
01:10:37.00 | 7.98 | 8:50 | 11/30/07 |
| Roanoke 11 | AHR: 155 Favoriterun definitely has its limitations. It would be nice if it told you when you mapped a route that you were going to be running up a steep hill. In fact, mapmyrun.com does elevation, which might be helpful. Anyway, I hit a mountain around mile 4. As I was running up this mountain and watching my HR climb up, I was thinking how I could best describe this to you and I came up with 2 examples. Picture all the hills from the Dreaded Druid Hills and put them all together with no downhills in between. Or picture that hill you wanted me to run up by Mt. Washington elementary and put 3 or 4 of those together. That’s what I ran up today. It was killer. Luckily I had downhill after that, but still. I tried to keep my HR under 150 from then on, but the damage was already done. (To see the run elevation go to http://www.mapmyrun.com/run/united-states/va/roanoke/536188560 and hit the elevation at the bottom.) Did abs today too. |
01:38:15.00 | 11.03 | 8:54 | 11/28/07 |
| AHR: 150. I’m not making this up. Alarm didn’t go off this morning so these are treadmill miles. It’s easier to monitor HR there. Abs workout. |
00:53:51.00 | 6.00 | 8:58 | 11/27/07 | |
| Roanoke 9 | AHR: 153 Great run, my leg feels good. The only bad thing about this run was knowing that I let you down by running over 150. |
01:18:17.00 | 9.01 | 8:41 | 11/26/07 |
| Roanoke 10 | AHR:152 I found a great run today and felt good. My leg hurt a little bit every time I stepped, but it didn’t bother me. Counted paces a little bit and was between 44-47 every 30 secs. Will do abs tonight. Missed the byu game for the run but it was worth it. |
01:27:32.00 | 10.01 | 8:44 | 11/24/07 |
| lost in Roanoke 8 | AHR: 156 I had a bad run yesterday morning. I didn’t notice my watch hadn’t started until a little into the run, then I got lost and had to backtrack so I had no idea how far I had gone. I also couldn’t see the hr monitor for the first half of the run because it was too dark. My leg hurts a little bit. We’ll see how it feels tomorrow. |
01:13:28.00 | 8.34 | 8:48 | 11/22/07 |
| lost in Roanoke 8 | 01:10:21.00 | 8.00 | 8:47 | 11/22/07 | |
| AHR: 152 Went to the gym today for my ez run. I did 4 approx. 30 second strideouts on the indoor track. I read Going Long before I went. I don’t think I got up to 90%, probably closer to 80, but I didn’t want to go too crazy this first time out. My leg feels a little tight. I’m icing it as we speak. |
00:35:18.00 | 4.00 | 8:49 | 11/21/07 | |
| 6+ miles | AHR: 157 My mileage was a little off today. I thought I had clocked this run at 6 miles but it was a little more than I thought. I did 2.07 miles in 15:21, which is 7:40ish pace. My hr was pretty high, 165-175, during that time but you didn’t mention anything about that so I kept going. I’ll admit it was pretty hard to keep going that fast for 2 miles. I’ll take EZ pace over that any day. My leg felt a little tight afterwards so I tried to stretch it out. It feels fine now but I’ll try and ice it tonight. I’m going to do abs right now. |
00:52:21.00 | 6.36 | 8:13 | 11/20/07 |
| Roanoke early am 7 miles | AHR: 151 Good run this morning. Love the new schedule. Abs |
01:00:59.00 | 6.95 | 8:46 | 11/19/07 |
| Roanoke 6 miler | AHR: 152 I felt great today. First mile was 8:40, second about the same and then forgot to check @ 3, 4, and 5. I think I kept a fairly even pace though. Usually I have to slow down a little bit in those middle miles to keep my hr down but I didn’t have to too much today. I didn’t mean to go so fast. |
00:52:00.00 | 6.07 | 8:34 | 11/17/07 |
| Roanoke 6 miler | AHR: 152 I got a bad side ache right at the beginning that didn’t go away. And I ran in the middle of a windstorm. But exact same pace as yesterday. That’s pretty good. |
00:53:50.00 | 6.07 | 8:52 | 11/15/07 |
| Roanoke 6 miler | AHR: 151 I looked up mile markers today and tried to pace a little better. My first mile was too fast (8:10ish), but I slowed it down and the next were 9-9:15. |
00:53:50.00 | 6.07 | 8:52 | 11/14/07 |
| Roanoke 6 miler | AHR: 150 Is this too fast? Do you really mean 9:00 miles exactly? I felt like my pace was a little uneven because I had to keep slowing down to lower my HR. I’ll try to work on being more consistent. |
00:53:38.00 | 6.07 | 8:50 | 11/13/07 |
| AHR: 146 I hope you don’t mind, I ran on the treadmill today. I know it kind of ruins the whole trying to keep the same pace thing, but it was that or no run at all. I’ll try to run outside the rest of the week. |
00:53:42.00 | 6.00 | 8:57 | 11/12/07 | |
| better Roanoke 8 | AHR: 152 Tried to take it easy today. HR was 146ish on flats, went up on hills. I’m feeling pretty good. Still some stiffness in my leg, but it’s not affecting anything anymore. |
01:13:17.00 | 8.18 | 8:57 | 11/10/07 |
| AHR: 147 60 minutes cardio |
01:00:00.00 | 3.00 | 20:00 | 11/09/07 | |
| 6 miles - Roanoke | AHR: 155 Had a good run. My leg is feeling fine. Ben says I ran too fast, and you probably do too, but I felt good. |
00:54:10.00 | 6.06 | 8:56 | 11/08/07 |
| AHR: 150 60 minutes cardio on arc trainer |
00:00:00.00 | 3.00 | 0:00 | 11/07/07 | |
| AHR: 151 Treadmill run. Feeling pretty good. My leg is definitely feeling better. I don’t feel it as much around the house during the day. |
00:53:45.00 | 6.00 | 8:57 | 11/06/07 | |
| AHR: 150 treadmill run. I was a little worried because I have to admit I felt some pain in my leg on Saturday, but I felt really good today. |
00:44:34.00 | 5.00 | 8:54 | 11/05/07 | |
| 4 miles EZ with Ben. | 00:00:00.00 | 4.00 | 0:00 | 11/02/07 | |
| Roanoke 6 miler | AHR: 152 I felt tight and stiff today. No real improvement in my leg, but I guess it’s not getting any worse either. |
00:55:28.00 | 6.07 | 9:08 | 11/01/07 |
| AHR: 151 Meant to do 5 miles, but got called out to change a dirty diaper and Elise wouldn’t let me go after that. |
00:38:50.00 | 4.25 | 9:08 | 10/31/07 | |
| AHR: 142 Treadmill miles today. I just got new shoes and I wore them for the first time running today. I felt ok. |
00:36:12.00 | 4.00 | 9:03 | 10/30/07 | |
| 3 mile loop | AHR: 142 I felt ok. It was good to be out running, but I felt stiff and I could still feel my leg. No pain though. I’ll ice it tonight. |
00:27:02.00 | 2.97 | 9:06 | 10/29/07 |
| Roanoke 7 miles | AHR: 152 Tried to take it easy today. I ran really slow the first few miles and then felt like I was running sloppy, kind of slouched over and not really watching my strides, so I straightened up and it made me run faster. I feel like in trying to run slow, it makes me run sloppy and that makes me tired. Any thoughts? My leg feels about the same. Still tight. |
01:02:09.00 | 6.95 | 8:56 | 10/16/07 |
| Roanoke 6 miler | AHR: 158 I just read your email, after my run, so please don’t think I blatantly disregarded everything you said. I will try to take it easier in the future. I think my leg’s back up to 85-90%. It doesn’t hurt and I can put my weight back on it, but it still feels a little tight. I’ve been icing it every night and I think it makes a difference. |
00:50:58.00 | 6.07 | 8:23 | 10/15/07 |
| Roanoke 5 mile loop | Let me just say that the AHR I’m going to give you is wrong. I had problems with the HR monitor for about the first 15 minutes until I readjusted it. At one point it read 204 for several minutes and when I first started out it was in the 170s. Even with these extenuating factors, my AHR was 159 and I feel confident in saying that it should have been in the low 150s. Had a great run. The weather has gotten nice and cool. Perfect running weather. Still tight in the leg, but getting there. | 00:43:07.00 | 5.22 | 8:15 | 10/13/07 |
| less busy 4 miles | AHR: 152 Leg is still a little tight but other than that, had a great run. 4 miles goes by so fast. |
00:33:56.00 | 3.98 | 8:31 | 10/12/07 |
| another Roanoke 6 | AHR: 155 Without a schedule, I wasn’t quite sure what to do today. I wanted to do 8, but after consulting with the assistant to the coach did 6. My leg is still not all the way there. I didn’t feel like it loosened up very well today during the run, but it was kind of cold outside. I’ll ice it again tonight. |
00:53:59.00 | 6.15 | 8:46 | 10/11/07 |
| Ran on the treadmill today. My leg felt fine running and felt great after I ran. We’ll see how it feels tomorrow morning. | 00:35:48.00 | 4.00 | 8:57 | 10/09/07 | |
| Just about 10 | AHR: 158 A hot, hilly run. I’m pretty tired. I’m taking tomorrow off. |
01:29:15.00 | 9.85 | 9:03 | 10/03/07 |
| another Roanoke 8 | AHR: 157 My leg is still feeling ok. I can feel it more walking around than when I run. Hot afternoon run. Next time I’ll take something to drink. |
01:13:07.00 | 8.10 | 9:01 | 10/02/07 |
| another Roanoke 6 | AHR: 154 I thought it was very un-Brighamly to suggest running today, but it seems to have gone pretty well. No pain, though I could feel it the first 2 miles and then I could only feel it slightly. I’ll stretch it out really good today. Bring on the schedule. |
00:53:37.00 | 6.15 | 8:43 | 10/01/07 |
| Roanoke early am 10 miles | AHR: 156 Tried to push a little bit today. Got a little shot of adrenaline early in the run (see corresponding Team Pink story) and managed to pull out a nice run. I think this route is a little less hilly too which helps. |
01:27:00.00 | 9.97 | 8:43 | 09/26/07 |
| Roanoke early am 8 mile | AHR: 150!! Your schedule has forced me to run at 4:30 in the morning. Ok, Ben being on medicine doesn’t help either. But apparently it does good things for my HR. |
01:13:50.00 | 8.10 | 9:06 | 09/25/07 |
| Roanoke 8 | AHR: 156 (sorry) Good run, I did get tired on the last couple hills. |
01:12:42.00 | 8.02 | 9:03 | 09/24/07 |
| roanoke almost 10 | I tried out a new route today and took a wrong turn and hence my 9 miles to the dot run turned into 9.75. On the plus side, HR was perfect, 155. I had a relapse of sickness Thurs-Friday and didn’t run either day. | 01:32:00.00 | 9.75 | 9:26 | 09/22/07 |
| Roanoke 7 miles | AHR: 151 (I bet you like that.) I went out in the morning today and it was nice and cool out. I only pushed a little bit on some of the bigger hills at the end. |
01:03:16.00 | 6.95 | 9:06 | 09/19/07 |
| Meant to do an easy 6 mile run and mistakenly added a .5 mile loop to it because I thought it needed it. Tried to consciously take it easy today, can’t say I always did, but I definitely was not trying to push it. AHR: 156. | 00:58:56.00 | 6.63 | 8:53 | 09/18/07 | |
| Easy 5 miles at the gym. Ran 2.5 miles with Ben on the indoor track (first time since the triathlon he’s run) and then 2.5 on treadmill. | 00:46:50.00 | 5.00 | 9:22 | 09/17/07 | |
| Roanoke 7 miles | definitely pushed myself a little bit today. I tried to work on going downhills better too. Ran into Dinah which was fun. AHR: 166. | 01:00:23.00 | 6.95 | 8:41 | 09/15/07 |
| Boring 6 miles on the treadmill. A little stiff from yesterday but nothing serious. I think I’ll try 7 tomorrow and then get back to your awesome schedule next week. | 00:57:00.00 | 6.00 | 9:30 | 09/14/07 | |
| Roanoke 5 mile loop | I went running outside today so there are a few things to factor in to what I am about to tell you. 1) I went running in the hot afternoon sun. 2) I’m still not all the way better. I’ve been left with a hacking cough and some congestion. 3) Ben’s been waving the Boston application in front of my face the past couple days. 4) I don’t like to run slow up hills. That being said, I know my HR was way too high today. The average was 167 and it hit 178 during the run. I felt tired at the end, but not deathly so. And I was running at what I thought was a comfortable pace. I have no idea where the mile markers are so I didn’t know how fast I was going. |
00:45:10.00 | 5.22 | 8:39 | 09/13/07 |
| First run in almost a week, definitely felt a little stiff. I tried to stretch out well afterwards. I think I’ll try 4-5 miles tomorrow, see how I feel. | 00:28:03.00 | 3.00 | 9:21 | 09/12/07 | |
| Took it easy today with 9:30 miles on the treadmill + early morning yoga. | 00:47:30.00 | 5.00 | 9:30 | 09/06/07 | |
| Roanoke 6 miler | AHR: 155 Hilly run, but as everyone will tell you, that’s what you get for running outside here. Ben says you say I am running too fast. Comments? I’m still a little sore from Monday, but that came out mostly on the strideouts. |
00:53:47.00 | 6.07 | 8:51 | 09/05/07 |
| Just went 4 miles today, didn’t have time to do 5. My legs felt really tired today too. Ben says I have been running too fa |